Outdoor WOD A) 4 sets of: 8-10/side single arm tempo db push press. (Fast up/3 second descent)Superset with 15 db plank drag throughs directly into 30 second plank B) 5 rounds for time of: 12 single db burpee box step… Read more »

Outdoor WOD A) Tempo Front squats: 4 sets x6 reps tempo 4 seconds down, fast up B) 1-2-3-4-5-6-7-8-9-10 supine bent over row + curl + supine press complexwindshield wipers (per side) with barbell locked out over chestbroad jump *20 minute… Read more »

12 minute alt. EMOM: 1) 5-7 box strict HSPU, first rep 5 second descent. Modify to strict pushups with a 5 second descent on 1st rep 2) 10 kb upright rows, controlled descent 3) 1 turkish get up/side B) Every… Read more »

Home WOD A) 1 snatch pull with pause at knee + 1-2 below the knee hang snatches. Go every 90 seconds for 8 rounds. *Ascend in weight as form allows B) For time: 15 power snatch20 abmat situps15 thrusters20 hollow… Read more »

Outdoor WOD A) 1000m row warmup, form focus B) 8x 2 minute on 2 minute off alternate between 1) Row 25/20 calories + max rep burpees over rower in remaining time 2) Row 25/20 calories + max rep slamballs in… Read more »

Outdoor WOD A) Deadlifts: 4×6 tempo touch and go deadlifts 3 second descent, very light touch to ground, fast upSuperset with 5 railing pullups or 8-10 railing rows + 30 second 90 degree squat hold with hip circle on *Only… Read more »

Functional Bodybuilding – Onsite Only Warm-up: 9min EMOM: 1st – Mountain Climbers 30sec 2nd – Hip Thrusts x 20 reps 3rd – 10 Yoga Push Ups A1) “Incline” Alt. DB Bench Press: 6-8 Reps/side A2) Single Leg RDL + Row:… Read more »

Outdoor WOD A) 4 sets of: 15-20 banded kb swings + 5 shrimp squats/side + 30 second arch hold. B) 10 minute ascending ladder 2-4-6-8 etc etc. Db snatch (50/35lb)DB split jerk Db overhead lunges Do all reps on the… Read more »

Outdoor WOD A) 15 minute EMOM:Minutes 1-5: 2-3 muscle cleans. Minutes 6-10: 1-2 power cleans.Minutes 11-15: 1-2 squat cleans *Increase weight from muscle cleans to power cleans and then from power cleans to squat cleans. B) For time: 40 tuck… Read more »

Outdoor WOD A) Every 3 minutes for 12 minutes complete: 30 second elbow plank + 10 rainbow planks + 15-20 medball situps *For medball situps, hold the medal over your head and touch the ground in front of you as… Read more »